When it comes to "carbon water", many people avoid it, fearing that eating too much will lead to weight gain, high blood sugar, and even see it as a "stumbling block" on their health path. In fact, there is a type of "carbon water" that not only does not cause obesity, but also has the effect of reducing fatty liver, which is resistant starch. What is resistant starch? A study shows that a diet rich in resistant starch can alter the composition of gut bacteria, reduce triglycerides and liver enzyme levels associated with liver injury and inflammation, and alleviate fatty liver. Another study found that the population supplemented with resistant starch for 8 weeks lost an average of 2.8 kilograms in weight. In addition, it significantly improved the participants' glucose tolerance and insulin sensitivity. Some people may ask, 'What is resistant starch?' To understand it, one must first understand the classification of starch. According to the degree of digestion, starch in food can be divided into three categories, including fast digesting starch, slow digesting starch, and resistant starch. Fast digesting starch is absorbed quickly in the small intestine and can be digested and absorbed within 20 minutes. It not only provides energy quickly, but also leads to a rapid increase in blood sugar levels. Slow digesting starch has a slower absorption rate in the small intestine, usually taking 20 to 120 minutes to be digested and absorbed. It can provide continuous energy, and the increase in blood sugar is relatively stable. Resistant starch cannot be digested or absorbed in the small intestine, nor can it be broken down into glucose for human use. It produces almost no energy and does not raise blood sugar. What are the foods containing 02 resistant starch? Resistant starch is present in many natural foods. The following foods rich in resistant starch have slow blood sugar rise and strong satiety, and can be used as high-quality staple foods. Recommended whole grain foods: oats, sweet corn, barley, wheat, sorghum, etc. Unprocessed whole grains and seeds on the market generally contain resistant starch. It is recommended to maintain a 1/4 or 1/2 intake of whole grains in three meals a day, with at least one full grain meal. Tip: Eating whole grains alone is not easy to digest, and pairing them with rice is more acceptable. Rice and whole grains are made into rice or Congee in a ratio of 1:0.5, which has a better taste and can control blood sugar. Recommended foods for legumes: chickpeas, peas, soybeans, black beans, mung beans, red beans, mung beans, spotted beans, etc. You can drink soybean milk in the morning, and you can eat chickpeas or peas as snacks between meals. Pay attention to adding miscellaneous beans to the staple food, such as adding red beans and mung beans to make red bean rice or mung bean rice when cooking rice. Tip: Eating beans alone can easily cause bloating in the stomach. Rice and beans can be made into rice or Congee in a ratio of 1:0.3, and beans need to be soaked overnight in advance. This ensures both taste and digestion. Recommended foods for potatoes: sweet potatoes, potatoes, etc. Add some potatoes to one or two of the three meals a day. At the same time, reduce the intake of other staple foods. Tip: After cooking or grilling potatoes, they can be directly used as staple food, or cut into pieces and boiled together with rice. There are sweet potato Mantou or potato Mantou made of sweet potato flour or potato flour on the market, which is also a good choice. How to eat resistant starch for better health? It is suggested that rice, Mantou and potatoes should be cooked and refrigerated after the staple food is cooled. The content of resistant starch will increase significantly, and the sugar index will also decrease significantly. After reheating, the resistant starch will also be partially retained. When rice is refrigerated and reheated, the blood sugar response is still lower than that of fresh hot rice. At high temperatures, starch absorbs water and gelatinizes, reducing the content of resistant starch, making food easier to digest and absorb, and increasing blood sugar levels. Choosing cooking methods with less water, such as baking or microwave heating, can reduce starch gelatinization. For example, baked potatoes have a higher resistant starch content than boiled potatoes. It is recommended that you reheat and refrigerate rice, Mantou and bread by baking or microwave. High pressure cooking will reduce the content of resistant starch in coarse grain rice that is slightly steamed. The content of resistant starch in coarse grain Congee that is very viscous and cooked in pressure cooker is less than that in coarse grain rice that is slightly steamed. Don't eat too greasy, as a high-fat diet can offset the health benefits of resistant starch. Don't blindly purchase resistant starch. Eating too much resistant starch may also cause intestinal side effects such as nausea, vomiting, bloating, increased intestinal peristalsis, or changes in bowel movements. In a balanced daily diet, increasing the intake of resistant starch through appropriate food choices can make our diet healthier. (New Society)